Wednesday, June 1, 2011

Bigger Portions Means Bigger Employees

Today's  post is from a guest blogger who is helping out ILSHRM on WOWIE Wednesdays . Our guest blogger is Melanie Jatsek RD,LD.  Melanie is a registered dietitian, nutrition expert and author Melanie Jatsek, shows people how to get the most out of what they eat by choosing foods that supercharge their health and energy.  
Hello there Illinois SHRM members! Would you agree with the old saying “Your eyes are bigger than your stomach”?  Think about it—as busy Human Resource professionals, do you often find yourself in a hurry, loading your plate mindlessly with large portions of food when you’re hungry without giving it a second thought? It doesn’t help that portion sizes have exploded over the past 20years. Take a look at the following examples and see if you’re convinced:

20+ years ago                                         That same food/beverage today

Bagel- 120 calories                                          350 Calories
Fast-food hamburger- 333 calories                  590 Calories
Spaghetti and meatballs- 500 calories             1025 Calories
Soda (6.5 oz.)- 85 calories                              250 Calories
French fries- 210 calories                                610 Calories   
Turkey sandwich- 320 calories                        820 Calories
8-oz coffee w/milk and sugar- 45 calories        410 Calories
Blueberry muffin- 210 calories                         500 Calories
2 slices of pepperoni pizza- 500 calories          850 Calories
Box of movie popcorn- 270 calories                630 Calories (For a tub)
Cheesecake- 260 calories                               640 Calories
Chocolate chip cookie- 55 calories                  275 Calories

So if you find your pants getting a little tight, control those portion sizes! Pretend you're living in the 80's and:

  • Split that bagel or muffin in half
  • Order a burger from the kids menu
  • Use a salad plate for your spaghetti and meatballs instead of a dinner plate
  • Make that fancy Starbucks drink an occasional treat instead of a daily indulgence
  • Eat one slice of pizza and then fill up on a nice green spinach salad with a splash of oil and vinegar
  • Of course it also doesn't hurt to lace up your tennis shoes and hit the pavement with a nice jog or walk on your lunch hour
To keep your portion (and waistline) in check today, remember two things:

1. If it’s not on your plate, you won’t eat it
2. You control the portions, they don't control you

Go ahead...I dare you to make a change in your eating habits!

Today’s guest blogger is Melanie Jatsek RD,LD. She is actively involved in the National Speaker’s Association, the American Dietetic Association, and has partnered with The American Heart Association to help prevent the nation’s number one killer— heart disease.  Melanie has been seen offering her nutrition expertise on ABC, NBC and CBS.  Her brand new book for employee wellness, Healthy You: 10 Secrets to a Healthier Body Despite Your Busy Life!, helps employees improve their health behavior for real (and measurable) results! 

You can visit her website at  or see Melanie's latest television appearance: 10 Foods That Can Keep You Healthy!

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